HEALTHY MODIFIED RECIPES

WHIPPED CREAM

1 cup whipped powdered Dream Whip made with very cold skim mild OR 1 cup homemade whipped topping (made by sprinkling 1/4 cup ice water with 1/4 cup nonfat milk powder. Beat until thick and add 1/4 teaspoon vanilla, 1/2 tsp. lemon juice and 1/4 to 3/8 cup sugar).

NOTE: Most frozen non-dairy whipped toppings are not a good substitute because they are very high en saturated fat.

MAYONNAISE

1 cup plain non-fat yogurt or 3/4 cup plain non-fat yogurt with 1/4 cup low calorie mayonnaise or 1 cup low fat imitation or "light" mayonnaise. Substitute applesauce for oil and yogurt for sour cream.

MOCK SOUR CREAM

1 cup low-fat cottage cheese 2 Tbsp. buttermilk 1/2-1 teaspoon freshly squeezed lemon juice Blend cottage cheese, buttermilk and lemon juice in blender or with mixer until smooth. Scrape side of container often with rubber spatula while blending. Use as a dip for crackers, pretzels, breadsticks, fresh vegetables or berries; as a dressing for fruit or vegetable salads; as a topping for potatoes, cooked vegetables, tortillas, etc. as a spread for bagels.

NOTE: If a recipe requires the sour cream to be heated, use plain low-fat yogurt directly.

APPLE LOAF CAKE

1 cup oil
2 cups sugar
2 eggs
1 tsp. vanilla
3 cups chopped apples
1/2 cup chopped nuts
3 cups flour
3/4 tsp. nutmeg
3/4 tsp. cinnamon
1 1/2 tsp. baking soda
1 tsp. salt
Whipped topping

Bake at 350 to 40 minutes.

MODIFIED RECIPE (1400 calories less)

1/2 cup oil
1/2 cup apple juice
2 cups sugar
3 egg whites or 1/2 cup egg substitute
1 tsp. vanilla
3 cups unpeeled apples
1/4 cup chopped nuts
2 cups white flour
1 cup whole wheat flour
3/4 tsp. nutmeg
3/4 tsp. cinnamon
1 1/2 tsp. baking soda
1/2 tsp. salt

Omit topping